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From Restrictive to Satisfying
The Power of Reverse Dieting
If you listened to my recent interview with Kathleen Stewart we discussed the importance of eating enough and the dangers of long term calorie restriction. So that prompted me to write this week's newsletter about reverse dieting!
This strategic approach to increasing calorie intake can help you rebuild your metabolism, prevent rebound weight gain, and achieve sustainable long-term health goals.
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What Is Reverse Dieting?
Reverse dieting is the practice of gradually increasing calorie intake after a period of dieting or calorie restriction. Often used by athletes this method helps restore metabolic health while minimizing fat gain.
Key Benefits:
Restores metabolism after prolonged dieting
Reduces the risk of weight regain
Allows for increased calorie flexibility
Improves energy levels and workout performance
Think of it as hitting the “reset” button for your body’s metabolism.
How to Safely Increase Calorie Intake
Building a reverse dieting plan can feel overwhelming, but with the right steps, you’ll set yourself up for success. Here’s a simple guide to get started:
Track Your Current Calories: Use tools like MyFitnessPal, or Chronometer (I use this)
Slowly Add Calories (very important): Increase your daily intake by a minimal amount (4 calories per day). Focus on nutrient-dense foods like lean protein, fruits, vegetables and healthy fats.
According to Kathleen - Very slowly work to 44-48 Cal x kg optimal BW. *My body weight is 185 lbs or 83.9 kilos times 45 calories is about 3,775 calories per day as a goal to progress to. The key is to do this without gaining weight (although will fluctuate due to water weight)
Monitor Your Progress: Keep an eye on changes in weight, body composition, and energy levels.
Adjust When Necessary: If weight gain happens quickly, slow the calorie increase. It’s all about listening to your body.
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Common Mistakes to Avoid
A successful reverse diet requires consistency and patience. Here are a few mistakes to steer clear of:
Jumping Calories Too Quickly: Rapid calorie increases can lead to unnecessary fat gain.
Neglecting Macros: Simply increasing calories without balancing protein, carbs, and fats can discourage results.
Ignoring Progress Measurements: Use tools like photos, circumference measurements, and body weight for a full picture of your progress.
Expecting Instant Results: Remember, reverse dieting is a gradual process that focuses on long-term success.
Avoiding these missteps will ensure a smoother experience.
Bonus Tips from Kathleen Stewart
“Be present when eating - phone away, eat at your table (not on your bed)”
“Ensure you get the RDAs from food”
"Eat the foods that are objectively positive for you. If it causes brain fog, constipation/ diarrhea, etc., it is not an objective positive for you even if someone tells you - “you must eat this, etc.”
Remember, this is about improving both your metabolism and your mindset.
Who Shouldn't Reverse Diet
Individuals who are already consuming a high caloric intake and maintaining a stable, healthy weight likely do not need to reverse diet. Similarly, those seeking rapid weight loss or quick fixes may find that reverse dieting is too gradual for their goals. Finally, anyone who struggles with disordered eating patterns should approach reverse dieting cautiously and ideally under the supervision of a health coach or dietician.
Your Health Journey Starts Here
Whether you’re just getting started or looking to refine your approach, reverse dieting can help you achieve a stronger, more sustainable version of yourself. If you’re ready to level up your nutrition game, jump on a 15 minute health breakthrough call with me!
Have a great day!
Brian